floFOCUS
08.17.26
Total Body (deload)
20-min
back squat: 3×5 @65%
Accessory — 3 rounds:
- 10 total db reverse lunge
- 12 mb db hip thrust
- 1-min plank
4 rounds (20-min)
400m run (start every round)
20-15-10-5
- thrusters
- burpees over the bar
floLEVELs:
- level 1 (75/55)
- level 2 (95/65)
- level 3 (115/75)
08.16.26
HYROX w/Partner
4 rounds
- 400m run (together)
- 500m ski/row
- 100ft burpee broad jump
- 20 sandbag step ups
- 100ft burpee broad jump
08.15.26
Chipper w/Partner
for time: (45-min)
2 rounds
- 800m run (together)
- 40 cal bike
- 30 db push press
- 20 slam balls
2 rounds
- 800m run (together)
- 40 cal ski
- 30 sit ups
- 20 total db snatches
08.14.26
Pull
30-min
5×3 deadlift @82%
Accessory — 3 rounds:
- 8 each kb/db s/l rdl
- 10 trx hamstring curl
- 20 total bird dog
14 min amrap
- 20 total kb gorilla row
- 15 american kb swings
- 10 box jump overs
optional cash-out:
- coaches choice
08.13.26
HYROX
8-min amrap
- 250m ski
- 10 kb sdhp
- 20 sit ups
8-min amrap
- 250m row
- 10 t2b
- 20 trx knee tuck
8-min amrap
- 300ft farmers carry
- 20 total kb/db snatches
- 10 total kb/db plank pull through
8-min amrap
- 30 doubles
- 12/10 cal bike
- 30 sprinter sit ups
*2-min rest between amraps
08.12.26
floLIFT
2 sets : 1 high hang snatch (hip) + hang snatch (mid thigh)
2 sets : 1 pull + 1 floating snatch (1″ off floor) + 1 ohs
4 sets :
- 1 liftt off (mid thigh) + pull
- 1 snatch
3 x 2 : snatch @ 8/10
accessory work
2-3 sets
- 100ft each kb oh farmers
- 10 elevate heel goblet squat
- 10 trx y-raise